Losing weight is not an easy task, and the hardest is to change old habits which are responsible for the weight gain, and replacing them by new healthier habits. There are so many we have to change to really see a long term difference but trying to change them all at the same time is not the best strategy. Lets tackle one habit per week until we replace those with healthier ones.
In the past few weeks, I was able to re-integrate muscle strengthening and running in my routine, and have kept those new habits. On the foods side, I have been in the past eating too many dried fruits, nut butter and nuts. These are good foods but in very limited quantity. For an adult, no more than a quarter of a cup of dried fruits and a quarter of a cup of nuts is recommended on a daily basis. Dried fruits should not be consumed daily because they are too high in sugar.
I have been able to get rid of the dried fruits consumption habit, but I know I still have some work to do on nuts. Even though nuts are healthy for you, in large quantities they are not! Therefore, knowing that the maximum I should consume in a day is max 1/4 cup of whole nuts or 2 table spoons of nuts butter per day, I have to make changes. Since I am cooking with nuts butter quite often (muffins, dressing, recipies), I have to restrict my self to 1/8 cup of nuts on a daily basis. The new strategy I am trying is to soak the night before, the nuts I will be eating the next day. Soaking nuts and seeds in water is making them easier to digest. I leave them on the counter in the 1/8 cup container, and this is as much nuts as I will eat for the whole day!
This is a new strategy, and I will let you know how it goes.
Remember that if you are able to do a new behavior or habit for 21 days in a row, your chances of keeping this habit are much much higher!
Good luck!
MM
Tuesday, June 30, 2009
Monday, June 29, 2009
3 types of exercise: essential
In any weight loss program, you are told to exercise, but what type of exercise is better?... Some types of exercises yield more results than other so let me summarize for you the most important factors to take into consideration when exercising.
In order to be healthy and in great shape, you must work on three types of exercises on a weekly basis: cardio-vascular exercises, strengthening exercises, and flexibility exercises. There is no secret, in order to to be in shape and healthy, one must master and continuously practice these three types.
Cardio exercises will make your hart beat faster, and that on a continuous basis, involving major muscle groups for at least 20 minutes. Walking, running, lap swimming, biking are all good cardio exercises. You should practice them at a pace where you can't maintain a conversation, you get out of breath quickly. This type of exercise makes you burn calories faster, get rid of excess fats.
Strenghtening exercises allows you to overload muscles, to make them rebuild stronger. Therefore, anytime you are doing a strenghtening exercise and you are not feeling a burn, you are not overloading your muscle so you won't see significant results. If this is the case for you, then choose heavier weights or more repetitions or a different exercise.
Then you have your often forgotten stretching exercises. They are good to do mild ones before exercising but more importantly after your run, soccer game or muscle strenghtning session. You have to hold the stretch for at least 10-15 seconds without bouncing, this is your strict minimum. If you really want to see your flexibility increase and get rid of very tensed muscles, keep the stretch for 30 -90 seconds. You will feel progressive release.
Now you have the formula to get ready to really sink in the exercise routine!
Enjoy and make sure that you never feel pain (burning, and stretch is OK but not PAIN).
MM
P.S. As soon as I get everyone's results I will post the updated results for this week.
In order to be healthy and in great shape, you must work on three types of exercises on a weekly basis: cardio-vascular exercises, strengthening exercises, and flexibility exercises. There is no secret, in order to to be in shape and healthy, one must master and continuously practice these three types.
Cardio exercises will make your hart beat faster, and that on a continuous basis, involving major muscle groups for at least 20 minutes. Walking, running, lap swimming, biking are all good cardio exercises. You should practice them at a pace where you can't maintain a conversation, you get out of breath quickly. This type of exercise makes you burn calories faster, get rid of excess fats.
Strenghtening exercises allows you to overload muscles, to make them rebuild stronger. Therefore, anytime you are doing a strenghtening exercise and you are not feeling a burn, you are not overloading your muscle so you won't see significant results. If this is the case for you, then choose heavier weights or more repetitions or a different exercise.
Then you have your often forgotten stretching exercises. They are good to do mild ones before exercising but more importantly after your run, soccer game or muscle strenghtning session. You have to hold the stretch for at least 10-15 seconds without bouncing, this is your strict minimum. If you really want to see your flexibility increase and get rid of very tensed muscles, keep the stretch for 30 -90 seconds. You will feel progressive release.
Now you have the formula to get ready to really sink in the exercise routine!
Enjoy and make sure that you never feel pain (burning, and stretch is OK but not PAIN).
MM
P.S. As soon as I get everyone's results I will post the updated results for this week.
Sunday, June 28, 2009
Complements
You have probably started experimenting with beans and lentils by now, they are so low GI and keep you fuller so much longer. Just to make your understanding better, soy is the only protein that is complete from the plants world. For other proteins, completing their weaknesses with another plant strengths will make it complete. It is why so often lentils and beans are combined with grains, cereals, seeds or dairy products, so then combined it becomes a complete protein just like meat.
Beans, lentils and dairy products are rich sources of lysine. Cereals, grains and nuts are poor in lysine, but rich in methionine.
Here are the great equations: legumes with cereals or legumes with seeds and nuts or cereals with dairy products to eat complete proteins.
Don't be afraid to mix nuts with lentils or beans, it tastes so good.
Try a few mixes of your own, you will see, it tastes so good, and you feel fuller, longer!
Beans, lentils and dairy products are rich sources of lysine. Cereals, grains and nuts are poor in lysine, but rich in methionine.
Here are the great equations: legumes with cereals or legumes with seeds and nuts or cereals with dairy products to eat complete proteins.
Don't be afraid to mix nuts with lentils or beans, it tastes so good.
Try a few mixes of your own, you will see, it tastes so good, and you feel fuller, longer!
Saturday, June 27, 2009
Proteins...how much?
In our North American diet, we have in general too many proteins on a daily basis. If you start to count the number of proteins you should eat, it corresponds roughly to 0.8 times your weight (ideal weight) in kilograms. So if I weight 60KG, then I should eat in total on a daily basis 48 grams of proteins. If you are still on shakes and bars for two meals a day, you have 15 grams of proteins per shake and 10 grams of proteins per bar, you are already up to 40 grams of proteins. So your extra meal can have about 8-10 grams and you are all set for your day. Just so that you know, a glass of soy milk has 7 grams of proteins. Therefore, you are most probably eating eating a lot more proteins than what you need on a daily basis. Start to look at your menu and how you can make it so it meets your body requirements!
Take Care,
MM
Take Care,
MM
Friday, June 26, 2009
On the go...
Today I was out with Sebastien to Thompson. When you are on the road and try to eat low GI, gluten free, meat free, it is a good challenge. Here is a perspective of my menu to help you plan yours.
When you go out, breakfast is soooooo important. I had two egg whites with cabbage, onion, sprouts and turmeric and spices, it was delicious! For snack, I had baked beans and nuts muffins so I had one on the road, with celery sticks. Lunch in fastfoods restaurants is not great, so a stop at the Safeway made it easier. A cucumber, celery stick covered with hummus, and a piece of cooked smoked salmon and there was my lunch, quite filling and all under $15 for two. Got to soak on vitamin D by having our lunch in a park nearby. I also bought an apple for the late afternoon snack and the road back. In the afternoon, with lots of water before, I had the apple, and two hours later, I had the reminder of the hummus, with celery and cucumbers, and a muffins for dessert! ) A glass of soy milk as I got back and I respected the best I could a low GI meal day.
I hope this gives you good ideas to eat out on the road, grocery stores are your best bet! )
Take Care,
MM
When you go out, breakfast is soooooo important. I had two egg whites with cabbage, onion, sprouts and turmeric and spices, it was delicious! For snack, I had baked beans and nuts muffins so I had one on the road, with celery sticks. Lunch in fastfoods restaurants is not great, so a stop at the Safeway made it easier. A cucumber, celery stick covered with hummus, and a piece of cooked smoked salmon and there was my lunch, quite filling and all under $15 for two. Got to soak on vitamin D by having our lunch in a park nearby. I also bought an apple for the late afternoon snack and the road back. In the afternoon, with lots of water before, I had the apple, and two hours later, I had the reminder of the hummus, with celery and cucumbers, and a muffins for dessert! ) A glass of soy milk as I got back and I respected the best I could a low GI meal day.
I hope this gives you good ideas to eat out on the road, grocery stores are your best bet! )
Take Care,
MM
Thursday, June 25, 2009
12 sun salutations
Hi team,
I am suggesting a power plan for the week to come to get those pounds off and be able to beat New Zealand. I have done that for a few days and it works great for me. Every morning, as you get up, you do 12 rounds of Sun Salutation, start with the traditional version. Then do 4 postures which you will hold for at least 1 minute each including a shoulder stand and fish, choose two other that you feel like that morning. I integrate a serie of kabalabhati in each, great for abs! It will take you 25 minutes but you will feel so much better.
Let me know how it works for you,
MM
I am suggesting a power plan for the week to come to get those pounds off and be able to beat New Zealand. I have done that for a few days and it works great for me. Every morning, as you get up, you do 12 rounds of Sun Salutation, start with the traditional version. Then do 4 postures which you will hold for at least 1 minute each including a shoulder stand and fish, choose two other that you feel like that morning. I integrate a serie of kabalabhati in each, great for abs! It will take you 25 minutes but you will feel so much better.
Let me know how it works for you,
MM
Wednesday, June 24, 2009
Beans...a little bit at a time!
Any change you want to incorporate in your diet, it is a good idea to go gradually. If you want to integrate more legumes: beans and lentils in your diet, you have to get ready at different levels.
First, you need to learn about them, how to cook them, and which ones are easier to digest. Lentils, split peas and mung beans are the easier to digest and when you sprout them, they are even easier for your digestive system.
Once you found a recipe that you like, make sure you eat a small quantity to start with not to overload your system with a new substance. A few tablespoons (2 or 3) should be enough to get your body used to it in a meal.
You want to integrate these into meals a few times per week at first, it will give you and your family a chance to adapt to new taste and textures.
You want to make sure whenever you have beans, you are not eating with fruit or any thing sweet because it will make it much harder to digest. However, having beans with grains, nuts and seeds make for a perfect match, combining strengths!
Taking small steps here and there, you will find great cooking and tasting experiences!
Enjoy! )
First, you need to learn about them, how to cook them, and which ones are easier to digest. Lentils, split peas and mung beans are the easier to digest and when you sprout them, they are even easier for your digestive system.
Once you found a recipe that you like, make sure you eat a small quantity to start with not to overload your system with a new substance. A few tablespoons (2 or 3) should be enough to get your body used to it in a meal.
You want to integrate these into meals a few times per week at first, it will give you and your family a chance to adapt to new taste and textures.
You want to make sure whenever you have beans, you are not eating with fruit or any thing sweet because it will make it much harder to digest. However, having beans with grains, nuts and seeds make for a perfect match, combining strengths!
Taking small steps here and there, you will find great cooking and tasting experiences!
Enjoy! )
Monday, June 22, 2009
Not perfect but not finished! )
Hello,
I am still patiently waiting on your weight update for this week. I can't wait to see the progress.
We are all humans, no one is perfect and it is normal to sidetrack a little bit our new food choices and it is OK. Any change that you are going to make, has a lot more chances of persisting if you go gradually and you give yourself and your family a chance to adapt. Therefore if one day or another you are not eating only low GI foods, it is OK, don't feel guilty or bad about it. Instead, detach yourself and look at it as if you were only an observer of the situation. Habits are very hard to change and you may try different possibilities and strategies before you find one that best fits you. I still have a hard time not eating when I am cooking and trying different methods such as making a note on the fridge when I do to make me become conscious of something I do almost unconsciously.
Find a strategy for yourself for those ares that are harder for you! Good luck,
MM
I am still patiently waiting on your weight update for this week. I can't wait to see the progress.
We are all humans, no one is perfect and it is normal to sidetrack a little bit our new food choices and it is OK. Any change that you are going to make, has a lot more chances of persisting if you go gradually and you give yourself and your family a chance to adapt. Therefore if one day or another you are not eating only low GI foods, it is OK, don't feel guilty or bad about it. Instead, detach yourself and look at it as if you were only an observer of the situation. Habits are very hard to change and you may try different possibilities and strategies before you find one that best fits you. I still have a hard time not eating when I am cooking and trying different methods such as making a note on the fridge when I do to make me become conscious of something I do almost unconsciously.
Find a strategy for yourself for those ares that are harder for you! Good luck,
MM
Sunday, June 21, 2009
Up Up Up ...
With the wonderful blue sky and the summer finally here, it is the perfect time to get out and move your body. Only a half hour of daily cardio-activity can make a huge difference in your weight loss efforts. But it is now time to bring our exercise one level up. If you have been doing quick walking for the past three weeks, then you should try running for maybe 5 to 10 minutes in your 30 minutes walk. If you have been running for 20-30 minutes, it is time to include some sprints in your training, to bring your heart beat up.
The key is increase intensity gradually, while respecting your body. But it is been proven over and over again that the best way to increase your cardio-vascular condition, is to do interval training, where you raise your heart beat to 80% or more of your maximum capacity for a short period, and do many repetitions. However, don't put too much strain on your joints. If you still have a weight surcharge of over 20 pounds, don't run too much yet, unless your joints are in great condition. You may try a light jogging but no sprinting yet. Take charge of your own health and your weight will follow your efforts! )
Keep going with lots of energy!
MM
The key is increase intensity gradually, while respecting your body. But it is been proven over and over again that the best way to increase your cardio-vascular condition, is to do interval training, where you raise your heart beat to 80% or more of your maximum capacity for a short period, and do many repetitions. However, don't put too much strain on your joints. If you still have a weight surcharge of over 20 pounds, don't run too much yet, unless your joints are in great condition. You may try a light jogging but no sprinting yet. Take charge of your own health and your weight will follow your efforts! )
Keep going with lots of energy!
MM
Saturday, June 20, 2009
What is your goal?
I hope that your weight loss efforts are still continuing, after the first week's great results, we have to keep the motivation up to get to our initial goal. Have you been maintaining your two shakes and one bar per day, and one low GI meal plus a low GI snack?
If you want to give a little boost to your motivation, keep your goal clear in mind. Remind yourself every day, and make sure you set yourself a reward when reaching your goal, that will reinforce the maintenance of your goal. We are almost three weeks in our weight loss and should be getting closer to that goal.
I will be going away in August, so I want to have reached my goal by then. My own reward will be a shopping gift certificate at my favorite clothing store. However, I do not allow myself to do this shopping, order online any of these clothes before I reach my goal. I will keep both the picture of myself at my ideal weight as well as a picture of the styles I want to order. This will give me motivation and visualization tools.
Whatever is your own goal, set yourself a tangible reward and remind yourself of it everyday.
Enjoy your reward setting exercise and the beautiful sun outside! )
MM
If you want to give a little boost to your motivation, keep your goal clear in mind. Remind yourself every day, and make sure you set yourself a reward when reaching your goal, that will reinforce the maintenance of your goal. We are almost three weeks in our weight loss and should be getting closer to that goal.
I will be going away in August, so I want to have reached my goal by then. My own reward will be a shopping gift certificate at my favorite clothing store. However, I do not allow myself to do this shopping, order online any of these clothes before I reach my goal. I will keep both the picture of myself at my ideal weight as well as a picture of the styles I want to order. This will give me motivation and visualization tools.
Whatever is your own goal, set yourself a tangible reward and remind yourself of it everyday.
Enjoy your reward setting exercise and the beautiful sun outside! )
MM
Thursday, June 18, 2009
Drinks?...
When you are on low GI diet, what is the best thing to drink:
Water. Some people say they do not like water. Water should be tasteless, if it tastes something like plastic, please don't drink it, it has been staying for too long in the bottle. If your tap water does not taste good, filter it with carbon or reverse osmosis filter. If you want variety, you can put three frozen blueberries in your water, a frozen strawberry, a piece of lemon or lime.
Please avoid those crystal clear and any type of processed powder which will add artificial color and flavor and sweetness to your drink. It is not because some drinks are low in calories or in sugar that they are healthy. Stick to natural flavoring of your water with putting a piece of fruit for a mild taste or you can also make green tea, and put it in the refrigerator and drink in cool.
Please avoid all sodas, even the diet ones, avoid all fruit juices. The Glycemic index measures how fast the sugar is absorbed into your blood stream. When we are talking about liquids like juices and drinks, sugar is absorbed very quickly directly into your blood. Therefore you want to avoid all fruit juices and softdrinks. Take coffee and tea in moderation (max 3 per day) and replace those by ginger lemon infusion, and green or white tea. However, these teas should be consumed over your 2 liters of water per day.
Alcohol is something that I have covered before but I want to emphasize one thing: in one gram of fat (butter, oil, animal fat) you have 9 calories. In one gram of alcohol, you have 7 calories. Alcohol and fat have similar caloric values, but alcohol is absobed very quickly, whereas fat is slowing down the absobtion.
Would you have a glass of oil, or just melted butter and drink a full glass (I can ear you say....ouash, yak...). So next time you have a glass of alcohol, picture a glass of melted butter or oil, it may help you modify your order.
Go with your water! ) Drink and sweat into success!...
MM
Water. Some people say they do not like water. Water should be tasteless, if it tastes something like plastic, please don't drink it, it has been staying for too long in the bottle. If your tap water does not taste good, filter it with carbon or reverse osmosis filter. If you want variety, you can put three frozen blueberries in your water, a frozen strawberry, a piece of lemon or lime.
Please avoid those crystal clear and any type of processed powder which will add artificial color and flavor and sweetness to your drink. It is not because some drinks are low in calories or in sugar that they are healthy. Stick to natural flavoring of your water with putting a piece of fruit for a mild taste or you can also make green tea, and put it in the refrigerator and drink in cool.
Please avoid all sodas, even the diet ones, avoid all fruit juices. The Glycemic index measures how fast the sugar is absorbed into your blood stream. When we are talking about liquids like juices and drinks, sugar is absorbed very quickly directly into your blood. Therefore you want to avoid all fruit juices and softdrinks. Take coffee and tea in moderation (max 3 per day) and replace those by ginger lemon infusion, and green or white tea. However, these teas should be consumed over your 2 liters of water per day.
Alcohol is something that I have covered before but I want to emphasize one thing: in one gram of fat (butter, oil, animal fat) you have 9 calories. In one gram of alcohol, you have 7 calories. Alcohol and fat have similar caloric values, but alcohol is absobed very quickly, whereas fat is slowing down the absobtion.
Would you have a glass of oil, or just melted butter and drink a full glass (I can ear you say....ouash, yak...). So next time you have a glass of alcohol, picture a glass of melted butter or oil, it may help you modify your order.
Go with your water! ) Drink and sweat into success!...
MM
Wednesday, June 17, 2009
Green tea for pick me up!
Hello,
I have tried today getting some tea (white or green) back into my daily habits. It has some caffeine but also lots of anti-oxidants, and polyphenols so in small quantities during the day, it can be great and help with our weight loss efforts. Instead for going for a high sugar item when we have this down in energy but we are not hungry, lets go for a cup of green tea. Infuse for 10 minutes and drink. If you make your tea in the morning and drink it more than one hour later, you will have lost most of the anti-cancer and anti-oxidant properties.
Go and enjoy your cup of green tea but avoid it before going to sleep.
Let me know how it works for you!
MM
I have tried today getting some tea (white or green) back into my daily habits. It has some caffeine but also lots of anti-oxidants, and polyphenols so in small quantities during the day, it can be great and help with our weight loss efforts. Instead for going for a high sugar item when we have this down in energy but we are not hungry, lets go for a cup of green tea. Infuse for 10 minutes and drink. If you make your tea in the morning and drink it more than one hour later, you will have lost most of the anti-cancer and anti-oxidant properties.
Go and enjoy your cup of green tea but avoid it before going to sleep.
Let me know how it works for you!
MM
Tuesday, June 16, 2009
Remove the word Cheating !
Good day!
I really hope that all of you will have a chance to do their exercise outside today, with the beautiful sun, it really feels we are finally heading for summer! )
I wanted to clear up a word with you, please remove the word cheating from your vocabulary. When you are on this low GI diet, you are not in prison. You are making choices that you fully assume. Therefore if you decide to have a piece of chocolate, chips or fires, you are not cheating anyone. You are making the choice of having those. I have come up with a list of foods to avoid, but they are not banned for life. However, if you want to see improvements in your health and weight, you have to make an habit of not consuming these on a regular basis. The longer you will go without, the less you are craving them, and at one point, they are not even attractive anymore. However, you have to make that effort of avoiding them for a period of time to give your body a chance to get over them.
I was very happy to ear from a few of you that some of the foods you were cravings before, do not seem as attractive and have lost their persuasive power on you. This is a great improvement! ) Congratulations.
Our weight loss efforts are not a sprint to starvation to lose as quickly as possible, but they are efforts learning to integrate new healthier eating habits. The outcome of those new efforts on a sustained and continuous basis will translate into weight loss and energy.
Lets keep it up and remove the word cheating from our vocabulary!
Keep it up! ) and Enjoy summer! )
Marie-Maxime
I really hope that all of you will have a chance to do their exercise outside today, with the beautiful sun, it really feels we are finally heading for summer! )
I wanted to clear up a word with you, please remove the word cheating from your vocabulary. When you are on this low GI diet, you are not in prison. You are making choices that you fully assume. Therefore if you decide to have a piece of chocolate, chips or fires, you are not cheating anyone. You are making the choice of having those. I have come up with a list of foods to avoid, but they are not banned for life. However, if you want to see improvements in your health and weight, you have to make an habit of not consuming these on a regular basis. The longer you will go without, the less you are craving them, and at one point, they are not even attractive anymore. However, you have to make that effort of avoiding them for a period of time to give your body a chance to get over them.
I was very happy to ear from a few of you that some of the foods you were cravings before, do not seem as attractive and have lost their persuasive power on you. This is a great improvement! ) Congratulations.
Our weight loss efforts are not a sprint to starvation to lose as quickly as possible, but they are efforts learning to integrate new healthier eating habits. The outcome of those new efforts on a sustained and continuous basis will translate into weight loss and energy.
Lets keep it up and remove the word cheating from our vocabulary!
Keep it up! ) and Enjoy summer! )
Marie-Maxime
Monday, June 15, 2009
Good job - lets fight back
Hello team,
With the vacations underway, it is harder to get everyone's results in but for the past week, we have more or less been able to maitain that huge kick start of the first week, but so far with partial results, we have not been able to loose over 1 lbs per person this week, which has been New-Zealand's performance. But the game is not over, and we are just ready to get back even harder! )
It is also important to set our goal realistic. In the first week, we have been loosing a lot of the excess water and fluids we were carrying, that is why we have seen big results, the rest is mostly good old fat that we need to burn in excess of what we are taking in. Remember that one pound of fat lost is 3500 Kcal burned in excess of what we have. Therefore, a reasonable goal can be one to three pounds per week now. It is still two shakes a day until you reach that goal that you have set for yourself, then it is back to one shake a day.
I have started running again and it feels great! ) If you want to see those pounds shred faster, you have to increase your time and intensity of exercise.
Take Care and when you are all back in town, lets have the beans and lentils workshop!
Go team Canada Go!
With the vacations underway, it is harder to get everyone's results in but for the past week, we have more or less been able to maitain that huge kick start of the first week, but so far with partial results, we have not been able to loose over 1 lbs per person this week, which has been New-Zealand's performance. But the game is not over, and we are just ready to get back even harder! )
It is also important to set our goal realistic. In the first week, we have been loosing a lot of the excess water and fluids we were carrying, that is why we have seen big results, the rest is mostly good old fat that we need to burn in excess of what we are taking in. Remember that one pound of fat lost is 3500 Kcal burned in excess of what we have. Therefore, a reasonable goal can be one to three pounds per week now. It is still two shakes a day until you reach that goal that you have set for yourself, then it is back to one shake a day.
I have started running again and it feels great! ) If you want to see those pounds shred faster, you have to increase your time and intensity of exercise.
Take Care and when you are all back in town, lets have the beans and lentils workshop!
Go team Canada Go!
Sunday, June 14, 2009
Week 2 - Almost finished
WOw,
It is already two weeks that we have started the program, it is fantastic! ) The first week with meals has not been easy for al,l but we have much enjoyed the pleasure of eating real foods. It is time to look back at our last two week and look what is it that we can improve. If I look at my results, I find that at the beginning of the week, I tend to write everything down and by the end, I don't write it as much of what I eat, I don't drink as much water either. Therefore, I must readjust, and it is OK to improve and it is probably similar with you. I am suggesting that you are taking three things specific to work on this week to improve, for me will be my water consumption (more regular), my weights training (three times this week instead of two) and limit my fruit consumption of one serving per day and have more vegetables instead.
So make your own plan, 3 specific goals for this week and keep it up! )
It is weighting again tomorrow!
Take Care,
Marie-Maxime
It is already two weeks that we have started the program, it is fantastic! ) The first week with meals has not been easy for al,l but we have much enjoyed the pleasure of eating real foods. It is time to look back at our last two week and look what is it that we can improve. If I look at my results, I find that at the beginning of the week, I tend to write everything down and by the end, I don't write it as much of what I eat, I don't drink as much water either. Therefore, I must readjust, and it is OK to improve and it is probably similar with you. I am suggesting that you are taking three things specific to work on this week to improve, for me will be my water consumption (more regular), my weights training (three times this week instead of two) and limit my fruit consumption of one serving per day and have more vegetables instead.
So make your own plan, 3 specific goals for this week and keep it up! )
It is weighting again tomorrow!
Take Care,
Marie-Maxime
Friday, June 12, 2009
Waist measurements...how important?
Good morning,
Our efforts of losing weight are in perfect timing for Summer that is arriving slowly here! ) Sometimes our weight loss efforts are not always showing up on the scale, but we are feeling them in our body. When our body is getting toned, and we are building more muscle mass to replace fat, it does weight more, but it feels so much better! Another indicator that is more significant is how much abdominal fat you have, and this is far more important that any other fat accumulation on your body. Abdominal visceral fat is linked with increase of diabeties and other diseases. Therefore, if your waist measurement is getting slimmer, we are on the right tracks! ) Take out your measurement tape and see!
Take Care,
MM
Our efforts of losing weight are in perfect timing for Summer that is arriving slowly here! ) Sometimes our weight loss efforts are not always showing up on the scale, but we are feeling them in our body. When our body is getting toned, and we are building more muscle mass to replace fat, it does weight more, but it feels so much better! Another indicator that is more significant is how much abdominal fat you have, and this is far more important that any other fat accumulation on your body. Abdominal visceral fat is linked with increase of diabeties and other diseases. Therefore, if your waist measurement is getting slimmer, we are on the right tracks! ) Take out your measurement tape and see!
Take Care,
MM
Thursday, June 11, 2009
Surprise - Dessert!
It is time to enjoy summer, and have a great low GI dessert or snack. A small piece can fill you up for a long time! ) For that long walk or bike ride you want to take to fully enjoy the sun! )
Here is my surprise : My vegan, gluten-free strawberry cheese cake...
Strawberry Cake:
Mix the almond, cashews, and sunflower seeds, and cinnamon together. Put the soy
milk and and dates together and heat. Make a puree with the dates. Mix the dates puree and the seeds mix together with the brown rice. Put in a baking pan, a thin layer on a parchment paper and bake in the oven for 10 minutes at 350F.
Meanwhile, prepare the filling. Put tofu, strawberries, apple, vanilla and honey in the blender.
Heat the soy milk and dissolve the agar-agar. Mix all in the blender and heat until the mix thickens.
Pour the mix on the crust, and cook for 20 minutes at 350F.
Serve, warm, cold or half frozen.
Serves / Time :
Serves 15 Prep Time 30 min
Serving Size Square Cooking Time 45 min
Yields Total Time 75 min
Per Serving :
172.17 Calories
19.000 grams Carbohydrates
9.1826 grams Total Fat
1.0488 grams Saturated Fat
2.8581 grams Dietary Fiber
9.6664 grams Sugars
6.1736 grams Protein
0 mg Cholesterol
Here is my surprise : My vegan, gluten-free strawberry cheese cake...
Strawberry Cake:
- 1/4 cup Almond powder
- 1/4 cup Cashews in powder
- 1/4 cup Sunflower seeds grounded
- 3/4 cup Cooked brown rice
- 1/4 cup Dates
- 1/4 cup Soy milk
- 1 tsp Cinnamon
- 454 grams Tofu soft silken (red pack)
- 1 cup Strawberries
- 1 Apple in puree
- 1/4 cup brown rice syrup or Honey
- 1/2 stick Agar-agar (or gelatin sachet)
- 3/4 cup Soy milk
- 1 tsp Vanilla
Mix the almond, cashews, and sunflower seeds, and cinnamon together. Put the soy
milk and and dates together and heat. Make a puree with the dates. Mix the dates puree and the seeds mix together with the brown rice. Put in a baking pan, a thin layer on a parchment paper and bake in the oven for 10 minutes at 350F.
Meanwhile, prepare the filling. Put tofu, strawberries, apple, vanilla and honey in the blender.
Heat the soy milk and dissolve the agar-agar. Mix all in the blender and heat until the mix thickens.
Pour the mix on the crust, and cook for 20 minutes at 350F.
Serve, warm, cold or half frozen.
Serves / Time :
Serves 15 Prep Time 30 min
Serving Size Square Cooking Time 45 min
Yields Total Time 75 min
Per Serving :
172.17 Calories
19.000 grams Carbohydrates
9.1826 grams Total Fat
1.0488 grams Saturated Fat
2.8581 grams Dietary Fiber
9.6664 grams Sugars
6.1736 grams Protein
0 mg Cholesterol
Wednesday, June 10, 2009
Low GI on the road!
Good morning,
Our team members are active people with a busy social schedule, and that is great! However, eating out, on the road or with friends, how to make our best to stay low GI and avoid blood sugar peak.
The first thing to watch for is alcohol. Remember that 1 gram of protein equals 4 calories, one gram of carbs equals 4 calories, but one gram of alcohol equals 7 calories, almost as much as one gram of fat which equals 9 calories. Therefore if you are to have a drink, avoid soft drinks, and fruit juices. Instead, opt for vegetables juice, or for water (mineral or not) with a piece of lemon or lime or any herbal tea.
When eating out, avoid breads, and order salad with lemon or olive oil and balsamic vinegar. You may also order any type of steamed vegetable with a piece of grilled fish or chicken. Stay away from potatoes, dips, pasta with white sauce, red meat, pork and anything fried.
Before going out, have a one of our low GI bars (10 grams of protein), you will be less likely to be starving and putting anything in your mouth. and drink lots of water at the restaurant!
Enjoy!
PS Team members please check your inbox soon, you will have this coming week menu with recipes according the the Coop specials! I will also be sending an invitation for the lentils and beans workshop! )
Our team members are active people with a busy social schedule, and that is great! However, eating out, on the road or with friends, how to make our best to stay low GI and avoid blood sugar peak.
The first thing to watch for is alcohol. Remember that 1 gram of protein equals 4 calories, one gram of carbs equals 4 calories, but one gram of alcohol equals 7 calories, almost as much as one gram of fat which equals 9 calories. Therefore if you are to have a drink, avoid soft drinks, and fruit juices. Instead, opt for vegetables juice, or for water (mineral or not) with a piece of lemon or lime or any herbal tea.
When eating out, avoid breads, and order salad with lemon or olive oil and balsamic vinegar. You may also order any type of steamed vegetable with a piece of grilled fish or chicken. Stay away from potatoes, dips, pasta with white sauce, red meat, pork and anything fried.
Before going out, have a one of our low GI bars (10 grams of protein), you will be less likely to be starving and putting anything in your mouth. and drink lots of water at the restaurant!
Enjoy!
PS Team members please check your inbox soon, you will have this coming week menu with recipes according the the Coop specials! I will also be sending an invitation for the lentils and beans workshop! )
Tuesday, June 9, 2009
Pudding or shake for breakfast?
If you want variety while you are on the weight loss with the shakes, you can create your pudding or new shake, here is what you need:
Shake:
Blueberry Pudding:
Shake:
- 1/8 cup (scoop) of Usana Soya max
- 1/8 cup (scoop) of Usana Fibergy
- 1 cup of natural soy milk unsweetened
- 1 tsp of optomega (flaxseed oil)
- 1 tsp vanilla
- 1 tsp cinnamon
Blueberry Pudding:
- 1 block of soft silken tofu (320gr)
- 3/4 cup soy milk
- 1/4 cup (2 scoops) of Usana Soya max
- 1/4 cup (2 scoops) of Usana Fibergy
- 1 /4 cup blueberries
- 1 tsp of optomega (flaxseed oil)
- 1 tsp vanilla
- 1 tsp cinnamon
Low GI Bars - New recipe ! )
Good morning,
In order to help you achieve the best results and actually enjoy what you are eating, I came up with a great recipe to help you get the best out of protein bars. Tastes are so different, some people like the oatmeal raisin bar the best, other like the peanut butter one, and other prefer other bars. To cater to the most people, I have created a recipe that is gluten free, dairy free and even lower sugars, lower GI that the bars you are taking right now.
Here is the recipe:
Content per bar : 100Kcal ; 10.4 gr protein; 4,7 gr fat; 7,3 gr carbs
Enjoy! )
In order to help you achieve the best results and actually enjoy what you are eating, I came up with a great recipe to help you get the best out of protein bars. Tastes are so different, some people like the oatmeal raisin bar the best, other like the peanut butter one, and other prefer other bars. To cater to the most people, I have created a recipe that is gluten free, dairy free and even lower sugars, lower GI that the bars you are taking right now.
Here is the recipe:
- 3/4 cup of Usana Soya Max (soy isolates)
- 4 tblspoons of LSA (mix of 2mflaxseeds, 1m sunflower seeds, 1/2 m almonds, all in powder)
- 2 tbsp peanut butter (natural)
- 1 tbsp of tahini (or use peanut butter if you don't have)
- 1 cup of plain soy milk (unsweetened)
- 2 tbsp cocoa powder
- 2 tbsp honey
- 1 tsp vanilla
Content per bar : 100Kcal ; 10.4 gr protein; 4,7 gr fat; 7,3 gr carbs
Enjoy! )
Its time to share recipes...
Good Morning,
Hope all is great for you and you are feeling amazing and full of life this morning. We have received priviledge information from our competing team, I took a look at the recipes and they look great!
Click on the link and it will bring you Down Under, at the other end of the world:
And recipes from Canada are still cooking but coming very very soon!)
Hope all is great for you and you are feeling amazing and full of life this morning. We have received priviledge information from our competing team, I took a look at the recipes and they look great!
Click on the link and it will bring you Down Under, at the other end of the world:
- Chicken Stuffed with Spinach and Cheese
- Barbecued Lamb with Lentil Salad and Lemon Yogurt Dressing
- Herbed Fish Parcels with Sweet Potatoe wedges and Coleslaw
- Tuna Poached in Tomato and Fennel with Chilli Chickpea Mash
- Barbecued Fish Tikka (Recipe by Carol Selva Rajah, Gourmet Asian Cuisine)
- Chicken Tagine with Sweet Potato, Carrots and Prunes
- Pork with Honey Glazed Apples
Enjoy! )
And recipes from Canada are still cooking but coming very very soon!)
Monday, June 8, 2009
We are Leading! )
Team Canada,
Incredible work, you are each surprising me, one after the other! From 8.5 pounds to 2.5 pounds loss for the first week in the race. Reset really worked on our bodies! )
Our efforts have brought us to the lead position. As a group average, we have lost 2.5227kg per person in the fist week or 5.5 pounds, which is slightly higher than the 2.3875 kg per person average for Team New Zealand. The competition will be fierce!
Keep on the great work ! We have in one week only reached 23.36% of our final team target!
Go team Canada!
MM
Incredible work, you are each surprising me, one after the other! From 8.5 pounds to 2.5 pounds loss for the first week in the race. Reset really worked on our bodies! )
Our efforts have brought us to the lead position. As a group average, we have lost 2.5227kg per person in the fist week or 5.5 pounds, which is slightly higher than the 2.3875 kg per person average for Team New Zealand. The competition will be fierce!
Keep on the great work ! We have in one week only reached 23.36% of our final team target!
Go team Canada!
MM
Metabolism reset - after one week
Monday Morning,
Wow, it is already one week that we started adopting new habits, and that our body has started to transform. The whole idea of the reset is to maintain our blood sugar levels and get our metabolism back to what it should be.
Understanding how it works, makes it easier for us to maintain our efforts. The two effective ways to get our metabolism active, it is to have many meals per day, including a filling breakfast. It is when we have only one meal a day that our metabolism shuts down. So by continuing our work, by making sure we are having our shake for breakfast (balanced proteins, around 15 grams ) and bar in the morning, it keeps our metabolism going. However, the very most effective way to boost your metabolism is to exercise and build more lean muscle mass. These muscle are going to burn a lot more calories for you when they are at rest.
It is time team to continue more than ever with our walks, which I turned into a jogging this weekend and mostly to get that Reset DVD out and start doing muscle strengthening exercises.
Lets pump up your muscles!!! And Enjoy! )
PS: I am still waiting for the last results to be e-mailed to me by team members before I can update our score!!!
Marie-Maxime
Wow, it is already one week that we started adopting new habits, and that our body has started to transform. The whole idea of the reset is to maintain our blood sugar levels and get our metabolism back to what it should be.
Understanding how it works, makes it easier for us to maintain our efforts. The two effective ways to get our metabolism active, it is to have many meals per day, including a filling breakfast. It is when we have only one meal a day that our metabolism shuts down. So by continuing our work, by making sure we are having our shake for breakfast (balanced proteins, around 15 grams ) and bar in the morning, it keeps our metabolism going. However, the very most effective way to boost your metabolism is to exercise and build more lean muscle mass. These muscle are going to burn a lot more calories for you when they are at rest.
It is time team to continue more than ever with our walks, which I turned into a jogging this weekend and mostly to get that Reset DVD out and start doing muscle strengthening exercises.
Lets pump up your muscles!!! And Enjoy! )
PS: I am still waiting for the last results to be e-mailed to me by team members before I can update our score!!!
Marie-Maxime
Sunday, June 7, 2009
Habits: not easy to change!
Yesterday,
It was my real first day in the kitchen after our reset, where I could actually cook for me! What a pleasure to get back to my pots and pans, and steamer! It was so great that I soon took over my BAD habits of eating here and there what I was cooking, without even realizing it!...I was just gone in my creative bubble, creating more recipes! What a pleasure, but a little too many indulgence pleasures this morning on the scale....It is OK, today is another day, where I will make more conscious efforts to keep from putting something in my mouth that is not in my plate first, and that I must be in a sitting position, before I eat anything. I kind of realized I might have been slacking the water too. I have also put a transparent sheet on the fridge to write every food and water I put in my body today, will let you know tomorrow how it went!
Enjoy your Sunday and don't forget to send me your weight tomorrow morning!
MM
It was my real first day in the kitchen after our reset, where I could actually cook for me! What a pleasure to get back to my pots and pans, and steamer! It was so great that I soon took over my BAD habits of eating here and there what I was cooking, without even realizing it!...I was just gone in my creative bubble, creating more recipes! What a pleasure, but a little too many indulgence pleasures this morning on the scale....It is OK, today is another day, where I will make more conscious efforts to keep from putting something in my mouth that is not in my plate first, and that I must be in a sitting position, before I eat anything. I kind of realized I might have been slacking the water too. I have also put a transparent sheet on the fridge to write every food and water I put in my body today, will let you know tomorrow how it went!
Enjoy your Sunday and don't forget to send me your weight tomorrow morning!
MM
Saturday, June 6, 2009
Congratulations - Reset over!
Congratulations,
The 5-day reset is already over. You have achieve great success to get closer to your goal. You are anywhere from 10% to 50% of achieving your final goal! It is great momentum and motivation to keep going! You continue with at least 30 minutes of speed walking a day, your morning water-lemon water and your new meal and snack! Until you reach your final goal...
I am very pleased with the results of our team, and as soon as I get the numbers from New-Zealand for their reset, I will post it!
Great job,
MM
The 5-day reset is already over. You have achieve great success to get closer to your goal. You are anywhere from 10% to 50% of achieving your final goal! It is great momentum and motivation to keep going! You continue with at least 30 minutes of speed walking a day, your morning water-lemon water and your new meal and snack! Until you reach your final goal...
I am very pleased with the results of our team, and as soon as I get the numbers from New-Zealand for their reset, I will post it!
Great job,
MM
Friday, June 5, 2009
New member in our Team Canada Gillam
Great news!
We have another dynamic team member to join our Team on the Canada side. It brings our target to 111lbs as a group! Be careful team New-Zealand, we have very strong players and maybe an individual record breaking in our challenge...I can't wait to post the results! Ladies it is a pleasure to warmly welcome our new teammate that you will have a chance to meet at our next meetings.
Enjoy your night,
Cheers! )
MM
We have another dynamic team member to join our Team on the Canada side. It brings our target to 111lbs as a group! Be careful team New-Zealand, we have very strong players and maybe an individual record breaking in our challenge...I can't wait to post the results! Ladies it is a pleasure to warmly welcome our new teammate that you will have a chance to meet at our next meetings.
Enjoy your night,
Cheers! )
MM
A few hours left into reset!
Hello,
It is so nice to see everyone's progress, I am very proud of all of us. We also have a top performer in our group, who before the reset is over has lost 9 pounds in 4 days! ) All of you are amazing and I know what kind of focus and determination is required to finish the reset!
Excellent work for all and tomorrow is our first real food meal in 5 days. Here are a few tips:
-Try to have it at lunch instead of dinner
-Start with a glass of water 15 minutes prior
-Start to eat your cold vegetables salad before your have your cooked foods
-If you have a fruit as a snack, include nuts, yogurt or protein source (6-12gr) to keep that snack filling you for longer!
Actually, it is a good idea to get your weight after the reset (before Monday morning) to know how much you did on reset only.
Enjoy and give me feedback.
Thanks,
MM
It is so nice to see everyone's progress, I am very proud of all of us. We also have a top performer in our group, who before the reset is over has lost 9 pounds in 4 days! ) All of you are amazing and I know what kind of focus and determination is required to finish the reset!
Excellent work for all and tomorrow is our first real food meal in 5 days. Here are a few tips:
-Try to have it at lunch instead of dinner
-Start with a glass of water 15 minutes prior
-Start to eat your cold vegetables salad before your have your cooked foods
-If you have a fruit as a snack, include nuts, yogurt or protein source (6-12gr) to keep that snack filling you for longer!
Actually, it is a good idea to get your weight after the reset (before Monday morning) to know how much you did on reset only.
Enjoy and give me feedback.
Thanks,
MM
Thursday, June 4, 2009
Changes taking form
Good morning,
I wish you are all doing well. I do not know if you start seeing results but I can tell you that with 4.5 pounds lost in three days, I can really see a difference on my tummy, and in my whole body.
Remember that this five-day reset is designed to detox your system and give you a new start. I know that for my part, in the last few weeks, I was eating larger servings of food. The stomach is just like stretchy bag. If you are over feeding it consistently, it becomes more stretched, so more foods is needed to feel fuller. That is what I had been doing over the last few weeks. However, by reseting my system during those five days, I am giving it less calories, less volume of foods, but maintaining the required amount of proteins, fats, carbs, and vitamins as well as minerals. Therefore, when I start eating again a real meal on Saturday, I want to make sure I watch my servings and that I still have that optimal amount of proteins and good fats. I am also suggesting that you make your 'real meal' at lunch time instead of dinner.
When I was in India in my yoga teacher program, they said that the optimal amount of foods to have at a meal is what fits in both of your hands cupped together. Keep that in mind on Saturday when you start eating again. If you are eating whole foods dense in nutrients, this quantity should be good, if not, you will need a lot more foods to feel full.
Observe changes in your body, you are on the way to settle into a healthy, comfortable weight that you will be able to maintain.
We are more than half way through the reset!
Great work,
MM
I wish you are all doing well. I do not know if you start seeing results but I can tell you that with 4.5 pounds lost in three days, I can really see a difference on my tummy, and in my whole body.
Remember that this five-day reset is designed to detox your system and give you a new start. I know that for my part, in the last few weeks, I was eating larger servings of food. The stomach is just like stretchy bag. If you are over feeding it consistently, it becomes more stretched, so more foods is needed to feel fuller. That is what I had been doing over the last few weeks. However, by reseting my system during those five days, I am giving it less calories, less volume of foods, but maintaining the required amount of proteins, fats, carbs, and vitamins as well as minerals. Therefore, when I start eating again a real meal on Saturday, I want to make sure I watch my servings and that I still have that optimal amount of proteins and good fats. I am also suggesting that you make your 'real meal' at lunch time instead of dinner.
When I was in India in my yoga teacher program, they said that the optimal amount of foods to have at a meal is what fits in both of your hands cupped together. Keep that in mind on Saturday when you start eating again. If you are eating whole foods dense in nutrients, this quantity should be good, if not, you will need a lot more foods to feel full.
Observe changes in your body, you are on the way to settle into a healthy, comfortable weight that you will be able to maintain.
We are more than half way through the reset!
Great work,
MM
Wednesday, June 3, 2009
Resources for low GI food lists
You can find great and reliable Low GI food information on this blog, from the University of Sydney (http://www.glycemicindex.com/blog/2008/nov2008/givalues757.gif), who have been doing a lot of the research on the topic. A more extensive list is available on this site, where GL information is available (http://www.mendosa.com/gilists.htm) It is important to be aware that depending on the page and resource on the internet, the glycemic index for the same food may be different. If you get glycemic load values instead of glycemic index values it is even better!
Look for:
-fresh fruits (or frozen berries)
-fresh vegetables (avoid potatoes if trying to lose weight, integrate in small quantities later with skin)
-whole grains cooked (brown or basmati rice, buckwheat, quinoa, oats, barley)
-lentils, beans, pulse
-tofu and soybean
-egg whites
-lean dairy products in small quantities
-fish and seafood
-chicken without the skin
-nuts (without salt or oil) in small quantities
-hummus
Avoid:
-white refined flour
-too much wheat
-white rice
-white pasta and bread
-anything that contains sugar
-fruit juices
-pops and candies
-fried foods
-red meat or pork
-chips and pretzels
-breakfast cereals (loaded with sugars, Rice Krispies, Corn Flakes, etc...)
-low fat products (filled with sugar)
-dried fruits such as raisins and dates
-jams and jellies
-prepared foods
-ketchup
The suggested menus will reflect those choices.
Look for:
-fresh fruits (or frozen berries)
-fresh vegetables (avoid potatoes if trying to lose weight, integrate in small quantities later with skin)
-whole grains cooked (brown or basmati rice, buckwheat, quinoa, oats, barley)
-lentils, beans, pulse
-tofu and soybean
-egg whites
-lean dairy products in small quantities
-fish and seafood
-chicken without the skin
-nuts (without salt or oil) in small quantities
-hummus
Avoid:
-white refined flour
-too much wheat
-white rice
-white pasta and bread
-anything that contains sugar
-fruit juices
-pops and candies
-fried foods
-red meat or pork
-chips and pretzels
-breakfast cereals (loaded with sugars, Rice Krispies, Corn Flakes, etc...)
-low fat products (filled with sugar)
-dried fruits such as raisins and dates
-jams and jellies
-prepared foods
-ketchup
The suggested menus will reflect those choices.
We are doing great!
Teammates,
I hope in this sunny morning, the motivation continues to be there for all! After two full days, I am seeing amazing results! ) Three of us have lost 12 lbs together in two days! ) Wow, that is beyond my expectations!
Here is an inspiring comment I have heard recently about disciple: KEEP DOING SOMETHING UNTIL YOU GET THE DESIRED RESULTS! I love this definition that describes discipline, it puts everything back in perspective. Our results is the sum of all of our actions, but if for some reason for one day, our actions are not as it should be but don't get discouraged and continue on the next day, as long as we don't give up until we reach our goal, we have discipline! )
Enjoy the sun! )
Marie-Maxime
I hope in this sunny morning, the motivation continues to be there for all! After two full days, I am seeing amazing results! ) Three of us have lost 12 lbs together in two days! ) Wow, that is beyond my expectations!
Here is an inspiring comment I have heard recently about disciple: KEEP DOING SOMETHING UNTIL YOU GET THE DESIRED RESULTS! I love this definition that describes discipline, it puts everything back in perspective. Our results is the sum of all of our actions, but if for some reason for one day, our actions are not as it should be but don't get discouraged and continue on the next day, as long as we don't give up until we reach our goal, we have discipline! )
Enjoy the sun! )
Marie-Maxime
Tuesday, June 2, 2009
The goal to beat!!!
Hello,
The second day is underway and despite the colds in our team, we are doing great. I have gotten the numbers from New Zealand team and they are pretty ambitious: 269 lbs in total for their team of 8 people so on average 37 lbs or 16.8 kg each. Team Canada is already leaner, we are looking for a 95 lbs or 43 kg as a group and an average of 19 lbs per person or 8.6 kg each!
We can do it, we are highly motivated, active and disciplined team! )
Keep up and drinks lots and lots (I find that I need almost double of two liters of water in a day!)
Enjoy every part of it!
MM
The second day is underway and despite the colds in our team, we are doing great. I have gotten the numbers from New Zealand team and they are pretty ambitious: 269 lbs in total for their team of 8 people so on average 37 lbs or 16.8 kg each. Team Canada is already leaner, we are looking for a 95 lbs or 43 kg as a group and an average of 19 lbs per person or 8.6 kg each!
We can do it, we are highly motivated, active and disciplined team! )
Keep up and drinks lots and lots (I find that I need almost double of two liters of water in a day!)
Enjoy every part of it!
MM
Monday, June 1, 2009
First day almost up!
Hi team Canada,
I hope you are doing just great today! I was surprisingly full of energy all day, I though I would have been hungry, but I was fine. A few minutes ago, I thought I was a little hungry but I took a very large glass of water (I am almost up to 3 liters today) and it did the trick!
If you are hungry, don't hesitate to eat an extra fruit or bar a few minutes after you had a large glass of water, it is important you don't starve on this diet.
I hope everything is going great for all of you, it is for me! We have 95 lbs to lose all together and we can do it!
Usually, the hardest part of any changes is the beginning, it can only get better!
Keep going, you are doing great! )
MM
I hope you are doing just great today! I was surprisingly full of energy all day, I though I would have been hungry, but I was fine. A few minutes ago, I thought I was a little hungry but I took a very large glass of water (I am almost up to 3 liters today) and it did the trick!
If you are hungry, don't hesitate to eat an extra fruit or bar a few minutes after you had a large glass of water, it is important you don't starve on this diet.
I hope everything is going great for all of you, it is for me! We have 95 lbs to lose all together and we can do it!
Usually, the hardest part of any changes is the beginning, it can only get better!
Keep going, you are doing great! )
MM
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